The Obesity Code Cookbook. Jason Fung

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СКАЧАТЬ tea does destroy some of its

      healthful catechins, so another good option is to use tea crystals (I like

      Pique tea crystals, which use cold-brew crystallization to increase the

      catechin content).

      Herbal teas are infusions of herbs, spices, or other plant matter in hot

      water. These are not true teas since they do not contain tea leaves. Never-

      theless, they make excellent drinks without added sugars.

      BOne BrOth

      Virtually every culture’s culinary traditions include nutritious and deli-

      cious bone broth—bones simmered with vegetables, herbs, and spices for

      flavoring. The long simmering time (four to forty-eight hours) releases

      most of the bones’ minerals, gelatin, and nutrients. The addition of a

      small amount of vinegar during cooking helps leach some of the stored

      minerals. Bone broths are very high in amino acids such as proline, argi-

      nine, and glycine, as well as minerals such as calcium, magnesium, and

      phosphorus.

      Step 2: Reduce your consumption of refined grains

      Refined grains such as white flour stimulate insulin to a greater degree

      than virtually any other food. If you reduce your consumption of flour

      and refined grains, you will substantially improve your weight-loss

      potential. White flour, being nutritionally bankrupt, can be safely

      reduced or even eliminated from your diet. Enriched white flours have

      had all their nutrients stripped out during processing and added back

      later for a veneer of healthiness.

      Whole wheat and whole-grain grains and flours are a minimal

      improvement over white flour because they contain more vitamins and

      fiber, which help protect against insulin spikes. However, whole-grain

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      THE OBESITY CODE COOKBOOK

      flour is still highly processed in a modern flour mill. Traditional stone-

      mill ground flour is preferable. The ultrafine particles produced by

      modern milling techniques ensure rapid absorption of flour, even whole

      wheat flour, by the intestine, which increases the insulin effect.

      Carbohydrates should be enjoyed in their natural, whole, unpro-

      cessed form. Many traditional diets built around carbohydrates cause

      neither poor health nor obesity. Remember: The toxicity in much West-

      ern food stems from the processing rather than the food itself. The

      carbohydrates in Western diets are heavily skewed toward refined grains

      and are thus highly obesogenic. Many unprocessed, unrefined vegeta-

      bles, even root vegetables, are healthy carbohydrate-containing foods

      that have a relatively minor effect on insulin. Some great alternatives to

      refined grains are seeds and legumes.

      QuinOa

      Technically a seed but often used as a grain, quinoa has been referred to

      as “the mother of all grains.” It was grown originally by the Inca in South

      America but is now widely available in three varieties: red, white, and

      black. Quinoa is very high in fiber, protein, and vitamins. In addition, it

      has a low glycemic index and contains plenty of antioxidants, such as

      quercetin and kaempferol, that are believed to be anti-inflammatory.

      Chia seeds

      These ancient seeds are native to South and Central America and have

      been dated to the Aztecs and Mayans. Their name is derived from the

      ancient Mayan word for strength. Chia seeds, regardless of color, are high

      in fiber, vitamins, minerals, omega 3, proteins, and antioxidants.

      Beans

      Dried beans and peas are a versatile, fiber-rich carbohydrate staple of

      many traditional diets and an extremely good source of protein. They

      come in a wide range of colors, flavors, and textures, from green lentils to

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      introduction

      black-eyed peas, and red kidney beans to dark brown chickpeas. Canned

      beans are also great, but be sure to rinse them well before using them.

      Step 3: Moderate your protein consumption

      In contrast to refined grains, food sources of protein such as meats and

      poultry, seafood, eggs, dairy products, nuts and seeds, and legumes can-

      not and should not be eliminated from your diet. But it is not advisable

      to eat a very high-protein diet, which is often overly reliant on egg

      whites, very lean meats, or processed proteins such as shakes and sup-

      plements. Instead, moderate the amount of protein in your diet to 20 to

      30 percent of your total calories and aim for a variety of sources. Exces-

      sively high-protein diets can lower insulin but are often expensive to

      maintain and allow relatively few food choices.

      Step 4: Increase your consumption of natural fats

      Of the three major macronutrients (carbohydrates, proteins, and fats),

      dietary fat is the least likely to stimulate insulin. Thus, dietary fat is not

      inherently fattening but rather potentially protective. And it adds fla-

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